West Metro CrossFit Spring Fling Competition with Zach, Karly, and Marissa! Here’s how we did in order of event.


3000m Row switching off with each teammate getting 20, 15, 10, and finally 5 pulls. Each teammate completes a matching set of burpees once they’re finished rowing.

Time: 12:50 (8th)

Event #1

Part 1 – Partners 1 & 2 (M/M or F/F) alternate movements to complete as many rounds and reps as possible in 6 minutes of:

5 Burpees
10 Axle-bar Deadlift (180/120)
100m Sprint

Part 2 – Partners 3 & 4 (M/M or F/F) alternate movements to complete as many rounds and reps as possible in 6 minutes of:

5 Toes to Bar
10 Wall Ball Shots (20/14) to a 10′ target
20 Double Unders

Result: 782 reps (4th)

Event #2 – “Clean & Jerk”

Time Cap: 12 min

Teams have 12 minutes for each member to establish a 1RM Clean & Jerk. Each team will be provided two barbells and two athletes may be lifting at a time. Scoring will be the combined total weight of all four team members best lift.


While not attempting a lift, one team member at a time may perform Ring Muscle Ups. Each Muscle Up will contribute an additional 2 lbs to the team’s overall total.

Result: 877# (14th)

We completed 66 muscle-ups, and I hit a PR of 185# on Clean and Jerk.

Event #3 – “If He Dies, He Dies”

Time Cap: 11 minutes
For time:
200m Run w/ 35# plate
20m Dumbbell Overhead Lunge (50’s/35’s)
15 Handstand Push Ups or 45 Hand-release Push Ups
5 Burpees Over the Wall
15 Hang Power Snatch (115/75)
2 Legless Rope Climbs or 4 Rope Climbs

Result: 11:32 (11th)


Warm Up
500m Row

2 Rounds:
Shoulder Circuit
10 Passthroughs
5 Kipping Pull-ups
5 Strict Pull-ups
10 Lunges
5 Wall Squats
Push Up Pyramid

– LAX ball pecs, shoulders

Met Con

For Time:

35 Pull-ups
65 Push-ups
95 Lunges
115 Sit Ups
800m Row

Jeremey: 13:53 (RX)
Char: 22:24 (RX)

Did all the pull-ups unbroken! That’s a PR in the beginning of the WOD. Push-ups were 10-10-10-5-5-2-2-2-2-2-2-2-1. Lunges were straight through with no breaks, same with situps. Going to the row after the situps though was incredibly tough!


Warm Up

200M Jog
100M Butt Kicks
50M Lunges
25M HS Walk (50 – BC)
10 Goblet Stretch


– Ankle Distraction


2 Back Squat EMOM for 5 Mins @ 90-95%


Met Con

3 Sets of 20 Front Rack Walking Lunge AHAP


The first 10-12 reps of each set weren’t that tough but man did the rest catch up with you!

Also, practiced some muscle ups after the workout and managed to hit three in a row crossing off one of my yearly goals. Hell yeah!


Got done with work around 11:30AM today and hit up the noon class before heading to the gym. Quads are still feeling it a bit from Friday + Saturday so I knew the lunges were going to hit me hard.


3 rounds:

200m Run
5 Goblet Squat
5 Burpee
5 Wall Ball
5 Strict Pull-up
5 Cartwheel (L & R)


1 min each side—Stacked Knee Glute Stretch


For time:

30 Wall Ball (20#)
10 Burpee
20 Wall Ball
20 Burpee
10 Wall Ball
30 Burpee
200m Lunge

Time: 14:13

The wall ball + burpee combos weren’t bad at all. I was able to go all sets unbroken although I did step back for the burpees to maintain a constant tempo. Didn’t rest at all. I was out of the gym at 6:45. I started with sets of 25 on the lunges, but I quickly had to change to 10’s and 5’s with a quick 5 second break in between sets. Quads were really feeling it towards the end!

ROMWOD this evening.



200m Skip

200m Run Backwards

Animal Crawls


  • Pigeon Stretch
  • Couch Stretch


15 min. AMRAP

75 DU
10 Sandbag Walking Lunges*
200m Run

*Carry sandbag in “front rack”. 100#.

Result: 4 rounds + 80 reps.

Felt pretty lousy during this one and definitely could’ve pushed it harder. I dropped the bag with five seconds to go. I could’ve easily finished with another five lunges to round out the set. Glad tomorrow is an off day! Also, those animal walks were no joke.


E90S for 5 rounds:

  • 3 Shoulder Presses @ 95#
  • 5 Assisted Muscle-ups practicing a false grip



400m Run
5 of everything included in Filthy Fifty


Filthy Fifty

For time:
50 Box jump, 24
50 Jumping pull-ups
50 KB Swing 35#
50 Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall Ball, 20#
50 Burpees
50 Double unders

Time: 25:53

Wasn’t feeling super fresh today after the flight back from Durham yesterday and still feeling a bit sore from the squats in Saturday. Got it in though! First time doing this one in awhile. Everything was going fine through the wall balls. Did the box jumps straight through. KB swings were 25-15-10. K2E were 10-10-5’s. Push press was 15-15-10-10. The wall balls really got me. I did 10-10-5’s which took far too long. Next time, I need to do 15-15-10-10 at the very least for everything. 

ROMWOD this afternoon.